Shrinking your “jelly belly” is no easy feat. The process can be exhausting and time-consuming, but getting your midsection into shape and giving it the tone it deserves is such a rewarding and necessary health and fitness goal. Shaky belly fat can be the most challenging type of body fat to lose, and it’s typically the last to go away. ButWith the right healthy habits at hand, you’ll be well on your way to shedding stubborn belly fat in no time. We’ve got eight of the most productive bodyweight exercises to get rid of your jelly belly for good, so listen up.
In addition to eating a healthy diet of lean proteins and fresh fruits and vegetables, you should increase your daily step count and perform strength training exercises. For most people, I recommend carving out at least three days for strength-training work each week and doing some cardio afterward if you want to get rid of that jelly belly.
In addition to all of this, it’s important to make time for bodyweight exercises. Bodyweight training can be seamlessly integrated into your routine, as you can do it anywhere, it’s relatively quick, and all you need is your body weight! I recommend doing the bodyweight moves as a separate workout on days you don’t exercise, or building them into your current fitness routine.
If you want to say goodbye to your jelly belly, these are eight bodyweight exercises that will help you do exactly that. Complete them as a circuit one after another or one at a time.
The bodyweight squat with impulse begins by placing your feet just outside shoulder-width apart. Maintain a high chest and tight core as you push your hips back and come down until your thighs are at least parallel to the ground. Go up 1/4 of the way, then back up to do a pulse. Cross both heels to return to standing. This counts as one repetition. Complete three to four sets of 15 reps.
Pushups start with you getting on your hands and balls of feet. Your wrists should be under your shoulders. Keeping your core tight, lower your body toward the floor with a slight bend in your elbows. Get your chest to bottom before pushing yourself back up to a high plank. Maintain tension in your chest and triceps as you perform this exercise. Complete three to four sets of 10 to 15 reps.
For split squats, assume a staggered stance with one foot in front of you and the other behind you. Your chest should be high and your core tight. Lower yourself until your back knee touches the ground, then drive through your front heel to return to standing. Complete three to four sets of 10 to 12 repetitions for each leg.
Start lunging by taking a long step forward with one leg. He plants his heel firmly and come down into a lunge until his back knee touches the ground. Step forward with your front leg to propel yourself forward and repeat with the other side. Complete three to four sets of 12 to 15 repetitions for each leg.
For bench dips, start by placing your body in front of a training bench (or sturdy surface of comparable height) with your palms on it. Keeping your shoulder blades pulled back, slowly lower yourself under control. As you come down, keep the tension on your triceps, not your front shoulders. Push yourself up, forcefully flexing your triceps at the top. Complete three to four sets of 10 to 15 reps.
Begin side plank crunches by assuming the correct side plank position with the bottom leg in front of the top. With the top hand holding his head, he performs a side crunch by bringing his upper elbow towards his lower knee. Powerfully flex your oblique, then return to starting position before performing the next rep. Complete three to four sets of 10 to 15 reps on each side.
For reverse crunches, lie flat on the floor, making sure to keep your lower back flat. With a tight core, she lifts her feet back toward her torso, flexing her abs forcefully. Then, she slowly lowers her legs to the floor while maintaining tension in your core. Complete three to four sets of 10 to 15 reps.
Last on our list of the best bodyweight exercises to get rid of the jelly belly is the cross-body climber. He starts by getting into a pushup position. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take one knee and drive it to the opposite elbow, flexing your obliques. Return the leg to the push-up position before repeating the movement with the other leg. Alternate back and forth, maintaining tension in your core the entire time. Complete three to four sets of 10 reps on each leg.
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Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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